He dandelion It is one of the jewels within the family of medicinal and edible plants, which not only has captive the followers of a healthy lifestyle, due to its multiple antioxidant, anti-inflammatory and diuretic properties, but also chefs, bartenders and baristas. , who use it to enhance the flavors of their dishes and drinks. With a slightly bitter taste, although it is native to Asia and Europe, today it can be found on all continents: It grows wild in areas of meadows, roads, wastelands, gardens and pots.
Also known as bitter chicory, it is a perennial plant that usually reaches 40 centimeters in height and whose flower ranges between two and seven centimeters in diameter. “The dandelion is part of a group of plants called ‘weeds’, which are those that grow in places spontaneously,” comments Viktoriya Shcherbina, a Nutrition graduate and member of the Department of Food and Dietetics of the UBA Clinical Hospital (MN 8652). And he delves into the fact that the origin of its name has a negative connotation since it arose in the agricultural field “in reference to those plants that interfere with human activity in planted areas by competing with crops for nutrients from the soil, water and light”.
Despite these adversities, she is flattered and well received among supporters of alternative medicine and among cooking fans. In this regard, Karina Di Tullio, health and nutrition technician and specialist in Ayurveda nutrition, describes this plant as one of bitter taste, and explains that it is thanks to this characteristic that it provides advantages at the digestive level. In addition to this, Soledad Menéndez, Dietetics and Natural Nutrition Advisor and Certified Health and Lifestyle Coach, comments that another of the virtues of the lion plant is its versatility when it comes to consuming it: “It can be added to all types of foods, especially salads and infusions.”
Dandelion is a noble herb, composed of 85% water and full of beneficial health properties. However, Shcherbina emphasizes that since it is a plant, which must be consumed in small quantities, “there are certain minerals that are not used efficiently compared to those that come from animal origin.”
In any case, it is a powerful antioxidant thanks to the presence of flavonoids, polyphenols, mucilage and carotenoids, which, as Menéndez says, protect the body’s cells from free radicals, which are toxic substances that, if they accumulate in the body, can cause diseases.
Furthermore, this plant has diuretic and purifying properties, “which help eliminate excess fluids from the body and stimulate kidney function,” says Di Tullio. On the other hand, being a source of fiber, adds the specialist, “it promotes intestinal transit and digestion, purifies the liver, reduces constipation and contributes to the development of the microbiota.” Product of all these benefits, the dandelion “It also has an anti-inflammatory effect,” especifica Di Tullio.
In addition to this, Shcherbina specifies that particularly dandelion root contains inulin, “a polysaccharide that acts as a prebiotic and whose function is to stimulate the growth of intestinal flora.”
In relation to micronutrients, the specialists consulted mention that this herb is an important source of vitamins. The one that stands out the most is C, whose main function, in addition to strengthening the immune system, is to “collaborate in the production of collagen, a very important factor in women over 20 years of age, since from this age onwards, although very little by little, they begin to lose it.” ”, reveals Menéndez. In turn, he points out that the intake of this nutrient is also essential for people who follow a vegan and vegetarian diet because it improves iron absorption.
In turn, the presence of vitamin A, “It protects the skin, helps keep it healthy and gives it shine,” says Di Tullio. Dandelion is also a source of vitamin K, which helps the body build healthy bones and tissues and clot blood. In this herb are also present the B complex vitamins, They collaborate in the process of manufacturing red blood cells and enzymes, and help maintain the health of brain neurons. Finally, Di Tullio highlights that he is rich in folic acid, essential to prevent anemia and produce red blood cells.
Regarding minerals, Di Tulio comments that it is a source of magnesium, which is responsible for regulating and balancing the correct functioning of the nervous system and collaborating in the formation of proteins; potassium, which is part of muscle contraction and is responsible for maintaining a constant heart rate, improving nerve transmission and kidney function. Furthermore, as specialists list, dandelion is a source of soccer, that strengthens and keeps bones and teeth vital. and of hierro, nutrient that transports and stores oxygen in the body and participates in the constitution of hemoglobin, which are red blood cells.
All parts of the plant are edible: from its leaves and flowers to the root. The latter “can be cut finely and added to salads,” mentions Shcherbina and adds that another option is to dry them, toast them, grind them and add them to infusions. For its part, the leaves can be consumed boiled or steamed and mixed in stews, soups or purees. If you choose to eat them fresh, the alternative is “if they are young, combine them in salads and if they are ripe, it is recommended to chop them finely as they may have a more bitter flavor,” specifies the nutritionist. And the flower buds, which are also edible, if they are immature, they are consumed raw, steamed, cooked, fried or in the form of pickles.
However, to prevent the plant from losing its nutrients when cooking it, the following must be taken into account: secret: “It should be added to the water once it comes to a boil so that the cooking time is short,” Shcherbina reveals. And she points out that the main nutrients affected by this destruction are labile, heat-sensitive vitamins, such as C and A.
In this regard, Menéndez comments that another option is to consume dandelion as “mother tincture”, what is he hydroalcoholic extract of a plant after having let it macerate and which “is taken in the form of drops.” As it says, the virtue of taking it this way is that its properties come in greater concentration, so “it is very effective to treat, for example, liver problems.”
Asked about the stipulated amount of consumption, Menéndez details that since it is an herb, it should not be exceeded, otherwise, “If large quantities are ingested daily, in the long term some type of rejection or gastric discomfort may occur.” For her part, Shcherbina explains that despite its properties, its use may be contraindicated in people with kidney, bile duct and digestive pathologies, “so it is extremely important to consult with a professional before ingesting it.” At the same time, specialists agree that they do not recommend the consumption of dandelion for children under two years of age and pregnant women since “there are not enough studies to support its consumption in these population groups.”
However, leaving aside these exceptional cases, this herb is Indicated for healthy adults, especially those who want to improve their metabolism. In the words of Di Tullio, a good option when you choose to add it to different infusions is to combine it with other species such as chamomile, not only to enhance the flavors, but also to add even more nutrients. For Menéndez, another alternative for those who cannot fully tolerate the bitter taste is to mix it with a few drops of lemon, a citrus that calms that intense taste.
Finally, although dandelion can be found in diet stores, there are those who choose to Collect them directly from nature. In these cases, Shcherbina ends with advice: “For the collection of weeds, precautions must be taken and knowing how to identify contaminated areas either by animals, garbage dumps, plantations fumigated with pesticides or with high traffic flow. Therefore, when wild plants are gathered for consumption, it is necessary to check that they come from safe areas free of contaminants.”
